Turkey Burger and Sweet Potato Chips

The other night I was really craving a burger, so instead of going out to a restaurant and over doing it, I decided to make homemade turkey burgers. And what goes great with a burger, fries! I love sweet potatoes and there so many different ways to prepare them and they can be paired with almost every meal. I made sweet potato chips to go with our turkey burgers. I will share both recipes so you can enjoy a healthy meal that taste amazing!!

Turkey Burger Ingredients:
- 12oz raw ground lean turkey meat (thawed)
- 3/4 medium onion finely chopped (I used my ninja chopper to get the onions really small)
- 2 large egg whites (1/4 cup)
- 1 tbsp fresh chopped parsley
- 1 tsp hot sauce

Directions:
- Preheat oven at 375 F
- Combine all the ingredients listed above together in a medium bowl; mix well.
- Form turkey burger patties.
- Cook in oven till burger is to your liking!

Sweet Potato Chip Ingredients:
- 2 medium sweet potatoes, thinly slices (this makes 4 servings) I soaked mine in water for a few hours to make them crispier.
- 2 tsp extra-virgin organic olive oil or coconut oil (melted)
- sea salt

Directions:
- Preheat oven to 200 F
- Line 2 large baking sheets with parchment paper.
- Place sweet potatoes on baking sheet in a single layer.
- Sprinkle with oil and sea salt.
- Bake until crisp.

I mashed up an avocado and placed it on top of my burger...HEAVENLY!! Enjoy this amazing dinner with the whole family! Subscribe to my blog for more recipes and tips!

Healthy Food Subsititutions

A question I receive often in my coaching business is do I really have to give that up?! This could be referring to breads, pastas, alcohol, desserts, or anything for that matter! Change is hard, often times there are a lot of misconceptions with healthy eating and healthy food substitutions. Eating a smaller portion of something that is not healthy, will not get you results or help your overall health. You must eat the correct portion size of a healthy food. 

I am going to share with you a list of food substitutions to make when cooking or to make your every day meals a little healthier.

Ingredient/food:                                               Substitute:

1. Alcohol                                                             Red Wine
2. Rice                                                                   Quinoa
3. Mayo, Sour Cream                                        Plain Greek Yogurt
4. Bread Crumbs                                                Rolled Oats
5. Butter/Vegetable or Canola Oil               Coconut Oil (cooking) or Applesauce (baking)
6. Potato                                                              Sweet Potato
7. Milk                                                                 Almond Milk
8. Salt                                                                   Sea Salt
9. Bread/Wraps                                                 Whole Grain bread/tortilla or Corn Tortilla
10. Ground Beef                                                   Turkey Meat
11. Salad Dressing                                               Oil and Vinegar
12. Sugar                                                               Pure cane sugar or Truvia
13. Flour                                                                Wheat, almond, or coconut flour
14. Pizza Crust                                                      Cauliflower crust
15. Mashed Potatoes                                           Mashed cauliflower
16. Pasta                                                                Spaghetti Squash
17. Syrup                                                               Honey or Pure Maple Syrup
18. Bacon                                                               Turkey Bacon
19. Peanut Butter                                                 Almond Butter or PB2
20. Fruit Juices                                                     Water with fruit
21. French Fries                                                    Sweet Potato Fries
22. Chocolate                                                         Chocolate with 70% or higher cocoa

There are so many easy food substitutions that can be made in the kitchen to help you begin making the change to a healthier lifestyle. These are some of them, but there are so many more you could do! If you are interested in learning more about healthy eating, portion control, and meal planning I would love to chat and help you!

My next online health and fitness groups kicks off soon! Fill out the application below or email me to get more information, healthy eating tips, and to join me! 

Homemade Balsamic Dressing

Needing something clean to put on your salads. I love me a big a salad with lots of greens! A typical salad dressing has a lot of additives placed in it. I had been using just olive oil but I was looking for something to add flavor and change it up a bit. I found this recipe for balsamic dressing in my 21 day fix eating guide. It is amazing, only a few ingredients, and clean!

Ingredients:
*1 tsp. honey or pure maple syrup
*1/4 c. lemon or lemon juice
*2 tsp. dijon mustard
*6 tbsp. olive oil
*6 tbsp. balsamic vinegar

Directions:

* Combine vinegar, lemon juice, and honey in a medium bowl. Whisk to blend the ingredients well. 

* Stir in mustard, mix well.

* Slowly add oil, mix well!

Enjoy on salads! I also add this dressing on top of my veggies and add some peanuts, almonds or cashews for a little crunch, one of my favorite summer dishes!

Order one of the bundle packages from me this month and get entered into to win a FREE fixate cookbook! The 21 day fix and fix extreme are on sale this month so hurry to get in on this! 

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Shakeology No-Bake Cookies

I am huge sweets lover...anything chocolate I will demolish. I have been trying to find clean recipes to curb my sweet tooth. Yesterday I stumbled upon a recipe for shakeology no-bake cookies. These cookies are clean, simple and taste amazing! They taste exactly like no-bake oaties chocolate cookies, except these are full of protein and good for you!

Ingredients

Ingredients:
-1 cup Chocolate or Vanilla Shakeology
-1 cup natural peanut butter or almond butter
-1/2 cup honey
-1 cup quick-cooking rolled oats

Ingredients mixed together

Directions:
-Combine all the ingredients together in large mixing bowl. 
-Mix together well with a rubber spatula or by hand.
-Roll mixture into balls and place into container
*Optional: you can flatten out the balls to look like normal cookies, I keep them rolled into balls because it is easier to store them.

Shakeology No-Bake Cookies

Store completed cookies in the refrigerator for easy snacks! Enjoy this tasty clean treat :)

Guilt Free Coffee Creamer

If you are anything like me you love coffee! But really you love the flavored creamers more. I would add so much creamer to my coffee that it would be white. Was this healthy for me...NO but I loved it and needed it in the morning to get me going. I still have my coffee every morning and even mid-afternoon depending on how crazy my day is! I no longer add creamer full of additives and extra calories. I now use a clean alternative to coffee creamer and it does the job! No more guilt over enjoying my coffee and creamer!

Guilt Free Coffee Creamer Recipe:

-2 cups unsweetened almond milk 

-4 tsp. vanilla extract

-2 tbsp. honey

-1 tsp. extract of your choice (my favorite is caramel)

👉mix ingredients together and store in the fridge!

Shelf life of this creamer in the fridge is around 2 weeks. 

Hope you enjoy this clean alternative for your coffee!

Homemade Granola Bars

Homemade Granola Bars

This week I kicked off a 2 week clean eating group. The first we week we are talking about what clean eating really means, giving tips, recipes, and meal planning help! This got me thinking about some of my favorite clean recipes that the whole family will love! One of our family favorites is homemade granola bars! This recipe only calls for 7 ingredients compared to store bought granola bars that has a list of ingredients a mile long and half of them you can't pronounce. This recipe is not only healthy but it will also save you money!

Here is the recipe I hope you enjoy!

Ingredients:

• 4 1/2 cups rolled oats
• 1 cup flour (whole wheat or coconut)
• 1 cup unsweetened applesauce
• 1 teaspoon vanilla
• 1 cup honey or agave
• 1 teaspoon baking soda
• Optional add-ins if desired: mini chocolate chips, raisins, sunflower seeds, coconut flakes, chopped dried apricots, dried cranberries, other nuts

Preparation:

Before baking

1. Lightly butter a 9 x 13 pan and preheat oven to 325 F while making mixture.
2. Combine the applesauce and honey together in large bowl. Mix well (I use a hand mixer)
3. Add all ingredients together except for the add-ins and mix until combined. Stir in add-ins by hand.
4. Press mixture onto pan. Mixture can be sticky, I usually wet my hands before flattening out the mixture.
5. Bake at 325 F for 12-20 minutes or until golden brown. They won't look quit done but they will firm up when while cooling (I have waited to long one to many times...and they were hard)

Once they have cooled cut them into bars. I usually get around 25-30 bars per batch. Store them at room temperature in an easily accessible container! These will be gone within a few days!

I count 1 bar as 1 carb serving for the day!